In reference to first Q, i'm 5'9" and 20. Since i started properly training i've been at a constant SLIGHT deficit which has helped shed what fat i had, in the process gained moderate mass, and now at a point where just maintaining, but psychologically, it fees like you're making no progress.

Host I am going to be honest with you because I care and want to see you reach your goals.

Right now you are 5'9" 143. You are rail thin with little muscle mass, no disrespect meant. You are also 20. You need to stop cutting diets and build muscle mass. Eat to satiety with 80% clean foods. You will not get fat doing this.

It takes a lot of work to get obese. You are not going to get fat eating to satiety with clean foods.

If you spend the rest of your life worried about going +-5-10 pounds of fat you'll remain super thin and will never build muscle. Bodybuilders get 30 to 40 pounds heavier in the off-season and don't look fat.

Also, as long as you remain thin, gaining a couple of pounds of fat will make you look worse. After you add 20-25 pounds of muscle, 5-10 extra pounds of fat makes you look better.